SWIMMING

What is swimming?
1. Swimming is an activity of propelling
oneself through water using the limbs.

International Swimming
Federation (FINA- Fédération
Internationale De Natation
Facilities and equipment's needed

The pool
Length – 25 or 50
meters

Depth - 2 meters
minimum

Lanes – 8

Lane width - 2.5

meters
Equipment's
needed
 Swimwear

Male swimwear
must now only
cover the area
between waist
and knee.
Different STROKES involved in
swimming
FASTEST
 FASTEST

Arms lifted alternately out of the

water in a backward circular motion
Chest forward and facing towards to
bottom of pool
 BUTTERFLY

Swum on the breast,

with both arms moving.

simultaneously,
accompanied by a
"dolphin kick.
ARNIS
  NATIONAL MARTIAL ART SPORT
 ESKRIMA AND KALI

Arnis An extensive martial art technique

Use of swinging and twirling

movements, accompanied by
striking, thrusting and parrying
techniques for defense and
offense. Remy and Ernesto
Presas –
The Father of development of
Modern Arnis – Arnis in the
Philippines.
Remy Presas.
• National Arnis Association of
the Philippines (NARAPHIL)
with the objective to unite all
Arnis group in the Philippines.

• Arnis Philippines (ARPHI) The

goal was to create an injury- free
training method.
 Rattan Stick
- cane or baston (baton)
- 24-28 inches.

COMPETITIVE
ARNIS:
 ANYO
 LEBAN

Anyo - overall choreography of the performances,

gracefulness, strength and force employed.

Leban - participants’ agility and reactions, as

competitions are judged based on the number of strikes
inflicted.
SALUTATION/PUGAY
1. Stand straight and feet together.
2. Hold the stick(s) with your hands
in both end.
3. Then bow your head forward.
4. Hold the stick in front of your
chest pointing upward
Stances or stationary fighting
positions in Arnis
Attention / Ready Stance

• You are standing at

ease.

• You can use this stance

before you start
engaging with the
opponent.
Stances or stationary fighting
positions in Arnis
Forward Stance

• The right foot stance or

the left foot one,
extended to the front.

• It is usually used in
striking or blocking
techniques.
Stances or stationary fighting
positions in Arnis
Oblique Stance

This stance is used

in blocking and
evasion.
Stances or stationary fighting
positions in Arnis
Straddle Stance

• Distance of 2 feet to the left

or right direction.

• Most efficient stances used

to block the strikes
especially to the side of the
body.
Stances or stationary fighting
positions in Arnis
Side Stance

This stance is usually

used in evasion
techniques or strike
deflection.
Stances or stationary fighting
positions in Arnis
Back Stance

The foot is moved

to the back rather
than the side.
12 STRIKING
TECHNIQUES
Lesson 2: Nutrition for
Adolescents
What is nutrition?
 Intake of food in relation
to body’s dietary needs.
NUTRITION  Excess or deficient intake
of same nutrient may lead
to illness.
 Combination of food having the
required different nutrients we
should take on a daily basis.

Why is adolescent nutrition important?

To support the growth of your body and
to prevent future health problems.
NUTRITIONAL NEEDS FOR BOYS
Between ages 13-15 – 9kg (20 lb) , 12 cm in a
year
Plenty of protein – larger muscles
Active adolescent boys = 4,000
calories/day
NUTRITIONAL NEEDS FOR GIRLS
Between ages 11-16 – 8kg (18 lb) , 10 cm (4 in) in
a year
Weight conscious – prone to
nutritional deficiencies
More iron, calcium and zinc –
menstruation starts
PARTICULAR NUTRITIONAL NEEDS IN ADOLESCENCE
A.Calcium and Iron – GROWTH
B. Vitamin D – absorb calcium (milk)
C.Calcium, Magnesium, Boron, Vitamins D and K,
Copper and Manganese – strong and healthy bones
D.Phosphorous – good bones
E. Vitamin C and P – fresh fruits and vegetables
F. Vitamin B
G.Zinc, Vitamins A and F – fats to improve
complexion

PROPER NUTRITION – keep teens

healthy and able to grow and develop
properly
Nutritional Guidelines for Adolescents
For bone development

Needed to reach the

largest amount of bone
tissue or peak bone
mass.

Delays or limits the

chances of having
osteoporosis.

Adolescents must have

1000 mg of calcium per
day.
Nutritional Guidelines for Adolescents

For growth spurt.

Menstrual cycle
required increase iron
intake.

For 13-15 years of age,

recommended iron
need for:
Boys – 20 mg per day
Girls – 21 mg per day.
Nutritional Guidelines for Adolescents
Within the period of
accelerated growth
rate, teenagers need a
lot of body building
food.

Protein needs of
adolescents from 13-15
years of age are :

71 grams per day for

boys.
63 grams per day for
girls.
Nutritional Guidelines for Adolescents
Boys need more
energy food for
increased physical
activities compared to
girls.

Energy needs from 13-

15 years of age:

2,800 kilocalories for

50 kg boys

2,250 kilocalories for

49 kg girls.
Show how many servings
from each group
Meet the needs of
Filipino children
NUTRITIONAL ISSUES OF TEENAGERS
Weight
Sports Nutrition
Eating Disorders
Nutrient Deficiencies
 Why are adolescents
undernourished?
Poor eating habits
Poor food choices and intakes because of peers and
media
Too conscious of the kinds and amounts of food they
eat
School canteens or cafeterias serve less nutritious
food
Low intake of iron and Vitamin C food

Skipping breakfast and poor meals

 Nutritional Problems of an Adolescent
Protein-energy
An individual’s
malnutrition is a form of
nutrient is inadequate malnutrition where
or unbalanced.
there is not enough
Malnutrition protein-calorie intakes.

Lack or shortage of a
Underweight Micronutrient substance, like
Deficiency vitamins and
minerals, that is
A weight that is below essential in small
Leads to different amounts for the
than desirable body
health problems: proper growth and
weight.
anemia, preventable metabolism.
Overweight is a weight blindness,
that is higher than osteoporosis, and
desirable body weight. goiter.
What are the nutritional
concerns of adolescents?
Skipping breakfast

Poor selection of food eaten during meals

Poor snacking choices

Practice of fad diets to lose weight

Eating disorders
 What are the negative effects of
malnutrition among adolescents?
Delay in growth and development

Poor performance in school

Being sluggish and gets tired easily

Delay in the development of secondary sexual

characteristics
Poor nutrition in adulthood
 Malnutrition and Micronutrients
Deficiencies
Vitamins a
nd
minerals n
e q uired only in ver
eeded
r ie nts r nts, y small
ut o u
e n t ial n large am , fats, amounts
Ess atively dra tes Substance
l y
in re s carboh water in food th
s
a r
such roteins, o provides
at
p
body ener
gy
 Why are micronutrients important in the
developing world?
It play a very important role in developing countries, as
well as people’s quality of life. Adequate intake of vitamins
and minerals can spell the difference between a healthful,
productive life, and a life fraught with illness.

Why do people lack micronutrients?

We may have enough to eat but do not get enough micronutrients.
There are certain food which contains significant amounts of
micronutrients. It is also important to consider how readily available
and accessible food rich in nutrients are and their proper preparation
and consumption.
 Ways to Prevent Malnutrition and
Micronutrient Deficiencies
1. Food-based strategies
a. Fortification - process of adding vitamins and minerals
to regularly consumed food.
b. Dietary approaches – are sustainable methods, which
involves tackling social, environmental, and cultural
aspects. Promotion of breastfeeding and adequate
complementary feeding is essential.\
c. Dietary Supplement - is a product that contains
vitamins and minerals intended to add nutritional values
to the diet.
2. Public health approaches - education, disease control,
socioeconomic, and environmental aspects.
What is an EATING DISORDER?
Social pressure to get thin or be
muscular may lead to negative
body image and an unhealthy
relation with food.

Women imitate unattainable thin

figures of stars or models. Men
aspire for the bulk-up look of
professional athletes to have a
“perfect” body.

Refers to an abnormal eating

habit, which results to
insufficient or excessive food
intake.
How will you recognize eating
disorder?
Have negative body image.

Have low self-esteem.

Moody.
May be depressed.
Feel inedequate.

Have difficulty in social situations.

 Different types of eating disorders
Wherein individuals,
usually female, Suffering
from this disorder think
Anorexia they are fat although they
Nervosa are in fact thin.

Binge-
Bulimia
eating
Nervosa
Disorder
Eating very large
amount of food Eats huge amounts of food without
followed by purging, control. Done by depressed, stressed,
such as self-induced or nervous people. Common cause of
vomiting. obesity and risks of having cancer,
chronic, and cardiovascular diseases.
How can you help a person
with eating disorder?
Familiarize yourself about eating disorders
by knowing facts against myths.
Be honest.
Be caring but firm.
Compliment.
Be a good role model.
People struggling with eating disorders
need professional help.